Chicken wings… the perfect finger food! ?

Unfortunately, most chicken wings are loaded with sugar and dubious ingredients, like MSG. ?

But this flavourful recipe will rival any bar snack, and contains only healthy, gut-friendly ingredients!

First, make the wings!




  • 1 kg chicken wings, tips removed, drumettes and flats separated
  • 2 tablespoons olive oil (or melted ghee)
  • 1/2 tablespoon celtic sea salt
  • 1/2 teaspoon freshly ground black pepper
  • Ginger & Honey Glaze (recipe below)




  1. Optional (but will reward you with the juiciest chicken wings you’ve ever had!): Soak the chicken wings in a brine solution (5% salt in water) for at least 4 hours or overnight. Drain and pat dry.
  2. Preheat oven to 200℃ fan-forced.
  3. Place wire racks on 2 large baking trays lined with foil.
  4. Place all ingredients, except for the ginger-honey glaze, in a large bowl; toss to coat.
  5. Divide wings between prepared racks and spread out in a single layer.
  6. Bake wings until cooked through and skin is crispy, about 35 minutes.
  7. Add the wings to the ginger-honey glaze and toss to evenly coat (or brush the glaze over the wings using a basting brush). Place wings back on the rack and bake until the glaze is glossy and lightly caramelised, 8–10 minutes.




  • ¼ cup honey (if you don’t tolerate honey because of the FODMAPs and/or salicylates, use maple syrup instead)
  • ¼ cup water or orange juice (freshly squeezed)
  • 2 tablespoons Tamari sauce (Tamari is a gluten-free, light soy sauce. NOTE: Some people with severe histamine intolerance can react to Tamari because it is fermented)
  • 3 large garlic cloves crushed (FODMAP alert! Substitute with 1/2 tsp garlic oil if you don’t tolerate garlic)
  • A thumb-size piece of ginger, peeled, sliced



  1. Bring all ingredients to a boil in a small saucepan, stirring to dissolve honey.
  2. Reduce heat to low; simmer, stirring occasionally until reduced to 1/4 cup, 7–8 minutes.
  3. Strain into a medium bowl. Let sit for 15 minutes to thicken slightly.


Serve with steamed carrots, bok choy and broccoli. Enjoy!

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